floFOCUS

Push/Pull

22-min

• 5×5: back squat @60-70% of 1rm
• 3×3: sumo deadlift @60-70% of 3rm

3 rounds (20-min)

• 30/25 row *(2:30 cap)
• 20 pull ups
• 10 thrusters

*rest 2-min between*

floLEVELs:

• level 1 (75/55)
• level 2 (95/65)
• level 3 (115/75)

optional cash-out: 2-4 rounds

• 10 anchored leg lift
• 12 total sprinter sit ups

HYROX

for time: (40-min)

2 rounds

• 400m run
• 1-2 sled pushes
• 400m run
• 20 wall balls
• 400m run
• 100ft burpee broad jump
• 400m run
• 500m ski

Chipper (partner)

• 150 wall balls
• 120 push ups
• 90 cal bike/ski
• 60 db snatches
• 30 t2b

Upper

5 sets: @90%+ of 3rm

• 2 push press + 1 push jerk

12-min amrap

• 35 doubles/70 singles
• 14 total db hang clean&jerk
• 7 burpees over db

optional cash-out

2-4 rounds

• 10 each db oblique crunch
• 20 total plank shoulder taps
• 30 total bicycles

HYROX (Taper)

• 400m Run (rpe 5)
• 12 wall balls (14/10)
• 200m Ski
• 12 Walking Lunges
• 200m Row
• 12 burpees

1-min rest

when complete: stretch + foam roll

• If you are not competing this weekend, hit it hard

floLIFT

front squat

• 3-4 sets : building to 75-80%
• • 1 tempo fs + 1 pause fs + 1 fs
• 3 x 3 : increasing weight
  • build to a heavy set of 3

6 sets : every :90

min 1 – 4 : @ up tp 70%

• 1 liftoff + pull
• 1 hang squat clean
• 2 front squat

min 5 -6 : @ up to 80%

• 1 liftoff (above knee)
• 1 squat clean (from floor)

10-min to max out squat clean